Fish is very healthy food. Many properties have been recognized to fish. An excellent source of iodine, calcium, phosphorus and good cholesterol. It is also believed to be anti-cancerous, help prevent osteoporosis and stimulate the neuronal activity.
Avoid Atlantic cod from North America. It has been overfished for the past 5 decades, resulting in massive population declines. Scientists agree that we are now fishing the last 10% of this population. Pacific Cod is the best choice. For an ecological choice of fish see this web site.
Orange Ginger Cod Loins
Ingredients for 4 Servings:
- 4 Cod Loins (150 gr each)
- ¼ cup or 3 tablespoon or 40 gr salted butter
- 1 orange (or 1/8 cup orange juice)
- Ginger (1 tea spoon ginger powder)
- 1 tea spoon of teriyaki seasoning (or soy sauce)
- 1 white onions
- 2 cups of wild/white mixed rice
- Mixed vegetable for 4 (green beans, small carrots, mini corn, small potatoes)
- Sea salt
Time Required:
Preparation 10 min
Cooking 20 min
Preparation:
- Preheat oven at 450F or 200C.
- Squeeze an orange to make your fresh orange juice or use good quality orange juice
- Ground the ginger to obtain 1 teaspoon of powder, or buy ginger powder
- Cut the onions in small squares
- Gently melt butter either in a pan or in microwave (30 sec)
- Spread a thin layer of butter or olive oil in a cooking plate
- Clean vegetable and cut them in small pieces. You can also use precut frozen vegetable
Directions:
- Prepare the dressing. Gently mix melted butter with ginger powder and add the orange juice and soy sauce. Mix well but gently.
- Put the cod loins in the cooking plate side by side.
- Pour the dressing ginger butter dressing.
- Oven cook for 15 minutes.
- In the mid-time prepare the rice.
- Cook the rice accordingly to package instruction. If you use basmati rice, wash it well and pour in 2 cups of cold water. Add salt and 1 tea spoon of olive oil. Cook for 10 minutes. Turn off heat and let it cook for another 5 minutes.
- Cook vegetable in boiling water for 20 minutes with sea salt.
- Pour water, Add salt and butter. Keep aside.
Presentation:
When cod and rice are ready. Keep aside the ginger butter cooking dressing.
In a serving plate: place cod, rice, mixed vegetable and add ¼ of cooking dressing (See photo). Keep the rest of butter cooking for the table if guests want to add more. Serve.
Nutrition per servings.
Calories: 480
- Fat: 10 gr
- Cholesterol: 25% daily value
- Protein: 30 gr (16% daily value)
- Carbohydrate: 28 gr (19% daily value)
- Dietary fiber: 5 gr (20% daily value)
- Vitamin C: 20 % daily value
- Calcium: 82 gr
- Iron: 12.5% daily value
Alternatives:
You can replace the orange juice by a lemon juice. the dressing will taste a little more acidic.
if you cannot find pacific Cod, replace by striped bass or white bass.
 |
